Best Swimming Workouts

woman diving into swimming pool

Burn calories, get stronger, improve health and wellbeing with this enjoyable workout plan. 

Hit the pool and make a splash during your next workout. Swimming exercises can provide amazing health benefits and give you a total body workout without putting stress on your joints.

Swimming for Weight Loss

Burn more calories and ignite your metabolism as your swimming and even after your swim session. Water is around 800 times denser than air, so you can burn up to 500 – 700 calories during a one-hour swim.

Swimming for Fitness

Your body is working hard while you’re in the pool. Swimming uses more of your body’s major muscle groups than any other form of cardio exercise. You need to use your whole body against the resistance of the water, so you are engaging lower body, core, and upper body at the same time. Start off with 30-minute sessions three times a week to build endurance, muscle strength, and cardiovascular fitness.

Benefits of Swimming

Swimming is enjoyable! People who take up swimming as an exercise program are more likely to stick with that exercise plan when compared to other forms of cardio exercises such as running or biking. Swimming also has mood-lifting benefits that can help improve your mental health and wellbeing.

Tips before diving in:

  • Make sure you know how to swim.
  • Warm-up and stretch your muscles.
  • Drink plenty of fluids.
  • See your doctor if it has been a while since you last exercised.

With any new exercise program make sure you ease into it and build up. Overdoing it can leave you feeling completely defeated. Your lungs will need to adjust to a new way of breathing since you are using every muscle group to move in the water and keep you afloat.

Getting Started

  • 10 – 30-minute swim, 3 times per week
  • Split swim routine into shorter segments and include rest intervals
  • Add 5 minutes to your swim each week
  • Use different strokes
  • Increase levels of intensity

Swimming Workout Plan 

Combine this swimming plan for beginners along with a healthy diet to achieve the best results.

30 minute beginner swimming workout

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